Running notebook: Practice pacing well before racing

Though the temperature defies the calendar, Central New York is already a couple weeks into spring, the beginning of our racing “season.” Warmer weather and increasing selection of races are right around the corner.

Runners have been writing about upcoming race plans. The usual questions involve training for both Fourth of July races and the Boilermaker. But the sooner test to runners is the upcoming Mountain Goat Race, on Sunday, May 1. Many are confirming practicing race-specific training.

All runners could benefit from a review of race-specific training and some ideas to incorporate it into the last month before the race.

Race-specific training means running at your goal pace for the race, regardless of the distance. A workout each week should be devoted to running half to three-fourths of the race distance at goal pace. Pacing is not necessarily inherent.

Runners need to learn what race pace feels like, and practice it regularly. Your legs and your head and your breathing need to feel it and get used to it. You don’t want surprises on race day. Sustaining the pace gets easier and feels more natural with practice.

It helps you get on auto pilot and build confidence so you can reach your goal on race day.

Race-specific training to some will also encompass running a specific workout as close to plan, whether it is a speed workout, tempo run or easy run. It doesn’t necessarily mean a race pace-run only.

It may be tempting to try to finish ahead of planned goal pace, but the purpose of a race-pace run is not to beat it. The purpose is so your whole body learns and remembers the feeling. It can help you set realistic expectations of how you should feel on race day.

The whole process is not as easy as it sounds. Runners often push too hard when they feel good, or they slow down when they feel tired. Finishing the workout as close to planned race-pace time is the true success.

Runners should also do no more than 25 percent or so of total mileage at race pace over the course of a training plan, even if you have several months to train for a race. More is not always better, or you will leave your best performances on the training runs, rather than during the race.

Even if you practice at race pace, you aren’t guaranteed to perform as you wish during the race. There are too many factors to consider. Unexpected weather conditions including temperature, wind and rain could throw the best training for a loop. Any runner with race experience knows that you can have an off-day, not feel well or get off to a bad start.

You can salvage a poor start. If you get caught up in excitement or release too much adrenaline, you risk starting too fast. On the other hand, leg heaviness, fatigue or the effects of a poor night or two of sleep may mean starting too slowly. Correcting your pace is best done as early as possible. But do so gradually. Gently slow down if you’ve gone out too fast, or do a smooth surge to make up some time rather than abrupt changes.

Keep adjusting your overall efforts until you are within striking distance of goal pace at the proper mileage marker.

Jackie Miron’s running column appears in The Post-Standard on the first Tuesday of each month. Reach her at www.jackiemiron.com. For a list of upcoming local races, go to www.fleetfeetsyracuse.com.